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 My training log - Goal : BBR

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Mat Logan



Posts : 21
Join date : 2011-06-20
Age : 28
Location : France

PostSubject: My training log - Goal : BBR   Mon Feb 27, 2012 7:32 pm

Hi guys,

I have decided to motivate myself and start a training log to keep track of my progression. My goal is to complete the BBR as soon as possible. Any suggestions or advices are welcomed ! Smile

So.... Let's get started !

02/25/212 :

Cardio :
18~19 km (around 12 miles) in 1h30


02/26/212 :

Cardio :
30 mins jog and 11 x 400m (1min23~26 per lap)


02/27/2012 :

Muscle ups :
6 sets of 3 reps with 45~50 secs rest between each sets. + 1 set of one dead hang muscle up.

Supersets (thanks to Sai for inspiring):

4 sets of dips, pull ups and push ups in a row with 3 mins rest between each sets :
Set 1 : 23 dips, 12 pull ups, 20 push ups
Set 2 : 20 dips, 10 pull ups, 20 push ups
Set 3 : 17 dips, 9 pull ups, 20 push ups
Set 4 : 15 dips, 7 pull ups, 20 push ups

5 sets of 10 Diamond push ups followed by 10 pull ups, 1min30 rest between each sets

Abs :
5 sets of 15 weighted leg raises (6 kgs) + 30 sit ups


Last edited by Mat Logan on Fri Mar 02, 2012 4:53 pm; edited 1 time in total
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Fed X

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Join date : 2011-07-14

PostSubject: Re: My training log - Goal : BBR   Wed Feb 29, 2012 6:11 pm

awesome
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Mat Logan



Posts : 21
Join date : 2011-06-20
Age : 28
Location : France

PostSubject: Re: My training log - Goal : BBR   Wed Feb 29, 2012 6:29 pm

02/28/2012:

Legs :

5 sets of 5 pistol squats each legs - 40 seconds rest
5 sets of 8 box jumps with full rom
a couple of squat sets

Handstand push ups (with wall):

5 sets of 5 HSPU - 45 seconds rest
5 sets of 30 seconds handstand against a wall - 30 seconds rest

Shoulders

5 sets of shoulders extension (don't know how it's called, but it's very similar to triceps extensions but it targets shoulders)

3 minutes rest

Superset :

4 sets of 12 Chin ups / 15 diamond push ups / 15 push ups with elevated feet - 1min30 rest between each sets

Abs :


15 knee raises on high bar / 20 slow sit ups / 15 leg raises - 5 sets with minimum rest

02/29 :

Muscle ups :

8 sets of 3~5 muscle ups - 45~1min30 rest between sets

4 minutes rest

supersets :

Straight bar dips / large dips / narrow dips / wide grip pull ups / Diamond push ups / push ups / push ups with elevated arms - 3 mins rest between sets

Set 1 :
Straight bar dips : 5
Large dips : 5
Narrow dips : 10
Wide gripp pull ups : 11
Diamond push ups : 10
push ups : 10
Push ups with elevated arms : 10

Set 2 :
Straight bar dips : 5
Large dips : 5
Narrow dips : 7
Wide gripp pull ups : 10
Diamond push ups : 10
push ups : 10
Push ups with elevated arms : 10

Set 3 :
Straight bar dips : 5
Large dips : 5
Narrow dips : 5
Wide gripp pull ups : 9
Diamond push ups : 8
push ups : 10
Push ups with elevated arms : 10

Set 4 :
Straight bar dips : 5
Large dips : 5
Narrow dips : 4
Wide gripp pull ups : 8
Diamond push ups : 9
push ups : 10
Push ups with elevated arms : 10

then I did a few 20 seconds tucked L-sits and pull ups hold with head above and below the bar, a few chin ups hold and ended with some skin the cat to stretch my shoulders.
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Sosna

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Join date : 2011-08-11
Age : 26
Location : Glasgow, Scotland

PostSubject: Re: My training log - Goal : BBR   Wed Feb 29, 2012 9:11 pm

Wow nicely done, High volume you have there Smile

Keep it up for sure.
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Mat Logan



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Join date : 2011-06-20
Age : 28
Location : France

PostSubject: Re: My training log - Goal : BBR   Thu Mar 01, 2012 7:11 pm

Thanks Sosna !

03/01 :

Cardio :
18~19km jogging

Abs:

Leg raises x 30 / alternated leg lifts x 100 (each legs) / 50 sit ups - 4 sets
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Mat Logan



Posts : 21
Join date : 2011-06-20
Age : 28
Location : France

PostSubject: Re: My training log - Goal : BBR   Fri Mar 02, 2012 4:34 pm

03/01 :

I started today's training by doing the March challenge ("etreme fatigue"). I did 11 reps only.

Dips :

3 sets of 10 kg (22 pounds) weighted dips - 1min30 rest between each sets :

Set 1 : 20 reps
Set 2 : 17 reps
Set 3 : 15 reps

2 minutes rest

3 sets of 10 dips / 10 diamond push ups or regular push ups - 10~20 seconds rest between sets

One pyramid dips set. failed at the 6th rep.

2 mins rest

Dips till failure : 26 reps

3 mins rest

Weighted push ups (10 kg / 22 lbs) supersets :

Diamond push ups : 8 reps
Push ups with elevated feet between 2 parallel bars for more ROM : 8 reps
Regular push ups : 8 reps
Push ups with elevated arms between 2 parallel bars : 5
Diamond push ups with elevated arms (on a straight bar) : 3
Regular push ups with elevated arms (on a straight bar ) : 5

I did this superset twice but didn't manage to do as many reps at the 2nd set.

3 minutes rest

Pull ups :


Weighted pull ups (10 kg / 22lbs) till failure : 9 reps

Then, I did this small pyramid with the weight vest : 1 pull up - 1 chin up - 2 pull ups - 2 chin ups - 1 pull up - 1 chin ups - 10 second pull up hold with eyes in front of the bar - 10 seconds chin up hold with eyes in front of the bar . I rested no more than 5 sec. between each reps / holds.

1 minute rest

Pull ups till failure: 10 reps

1 minute rest

Chin ups till failure : 7 reps

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Sai

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Age : 32
Location : LONDON

PostSubject: Re: My training log - Goal : BBR   Fri Mar 02, 2012 6:26 pm

Great training log Mat! looks like your progressing pretty rapidly! keep it up!
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Mat Logan



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Age : 28
Location : France

PostSubject: Re: My training log - Goal : BBR   Sat Mar 03, 2012 11:16 am

Thanks very much for the support Sai ! jocolor

03:03:

Plank : 3 x 1min45 - 1 min rest between sets

Side planks : 3 x 50 sec. each sides

Front lever raises : 6 x 5~8 reps - 45 sec rest between sets

Knee raises : 5 x 20 - 25~30 sec rest between sets

Cardio:


20~25 mins jog. - 12 x 400 m in 1min23
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Mat Logan



Posts : 21
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Age : 28
Location : France

PostSubject: Re: My training log - Goal : BBR   Wed Mar 07, 2012 7:51 pm

04/03 :

Just a few one leg tucked back and front levers

05/03

muscle up :

8 sets of 5~2 with 45 sec / 1 min rest between sets


Dips :

About 20 sets of between 23 and 10 dips

Pull ups :
5 sets of 10 sec pull ups hold + max. 1 min 30 rest. Did between 11,6 ,5 ,5 and 4 reps.

3 minutes rest

1 set till failure : 11 reps

3 min rest

1 set till failure : 11 reps then rested 5 seconds, did 1 rep, rested 5 seconds, did 1 rep and so on until I couldn't pull anymore. I think I did more than 10 reps like that but not sure, I didn't really count.

Then I did a few leg raises and alternated leg lifts before going to sleep

06/03:
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HSPU (wall assisted) :


4 sets of 6 reps and 1 set of 5. 45 sec rest between sets.

5 sets of 30 sec wall assisted hspu holds. 30 sec rest.

2 min rest.

Weighted Dips (10 kg / 22 lbs):

1 set till failure : 30 reps - 1min30 rest - 1 set till failure : 19 reps. Then I felt a big burn so I rested 2 mins 30 and did 10 sets of diamond push ups with 30 sec rest between sets. I did between 20 and 13 during the first 6 sets but then I did about 10~13, but never did less than 10.

Legs :

4 sets of 8 pistol squats - 1 min rest between sets
5 sets of 15 box jumps - 25 sec rest between sets

07/03:

Supersets:

Set 1 :
3 muscle ups - 20 sec rest
23 dips - 20 sec rest
17 pull ups - 20 Sec rest
35 push ups - 20~30 sec rest
2 muscle ups

3 min rest

Set 2 :

3 muscle ups
20 dips
11~13 pull ups
33 push ups
2 muscle ups

Set 3 :

3 muscle ups
14 dips
10~11 pull ups
30 push ups
0 muscle ups

Set 4 :

1 muscle up
13 dips
10 pull ups
30 push ups
0 muscle ups

Always took the same rest time between each exercises and sets. I felt like my arms were gonna explode after that.

8~10 sets of 10~5 chin ups. I think I did 10 at the first set, then 8 and afterwards I did only 5 chin ups per sets. Took about 30 secs ~ 1 min rest b/w sets. Then I did a wrist routine


To finish, I did a few alternated leg raises, knee raises and sit ups.
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Mat Logan



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Join date : 2011-06-20
Age : 28
Location : France

PostSubject: Re: My training log - Goal : BBR   Mon Apr 23, 2012 7:37 pm

Hey everyone,

Didn't take the time to update my log but it doesn't mean I don't train lol. I still train at least 4 times a week. Here's what I did today :

Supersets :

1st set :

44 dips
18,5 pull ups
45 push ups
all in 3 min 07


2nd set:
31 dips
15,5 pull ups
35 push ups
all in 2 min 49

3rd set:
28 dips
16 Pull ups
39 push ups
all in 2 min 53

4th set :
28 dips
13 + 2 pull ups
30 push ups
all in 2 min 40

Always took 5 to 6 minutes rest between sets. I rest a lot betwee, so my body gets used to do a lot of consecutive reps.

Then, I did 6 x 5 dips, 5 pull ups, 5 push ups (Dirty 30s with 5 reps instead of 10)


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